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When you’re sleeping, this is considered as fasting. If you get enough sleep, like at least 7-9 hours every night, then you are going a long time without sustenance. If you wanted to gain muscle mass, this shouldn’t be the case.

Even going for more than a couple of hours without food and your blood sugar starts to drop. This is due to the fact that the brain runs on glucose and the body reacts to this by breaking down muscle protein. It converts amino acids to glucose so your brain can use it. To make it simpler, the body is eating your muscle mass fuel your brain.

Fact or Fiction: Eating Before Sleep Will Make You Fat

When you sleep, you are, in effect, fasting. If you get the adequate sleep that a hard-training bodybuilder should — seven to nine hours per night — you are going a long time without food. You wouldn’t go that long between meals during the day if you wanted to gain muscle mass. Read more…

Healthy Simple Life talks about the five reasons to eat before bedtime. We’ve all had that one night when we’re about to sleep and then out of the blue, our stomachs just grumble. But we’re afraid of getting up and heading to the kitchen because of little monsters (calories) that we think might sew our clothes a little tighter.

Wisdom tells us that food will not be given the change to be digested properly. Hence, it will result to storing fat. Apparently, we’re still thinking that the habit of eating before bed makes us fat. What’s the truth then?

This is actually a myth and you shouldn’t fall for it! You just need to find the right and healthy bedtime snack. Moreover, it will actually boost your metabolism. A snack can keep your blood sugar levels more stable than sleeping on an empty stomach.

5 Reasons Why You SHOULD Eat Before Bed

It’s three hours past dinner and you’re getting ready for bed, when you feel the familiar grumble in your tummy. You’ve been told over and over again that eating before bed will make you fat; that eating before bed provides unnecessary calories; that you shouldn’t eat after [insert time here].Read more…

Born Fitness tells us about the myth-turned-to-“fact”:no snacks after 6 pm. What’s the deal with this? It might have started when a study showed results that people who skipped breakfast had a significant increase in their risk for obesity. Then, the importance of breakfast was interpreted as “eating at night will make you fat.”

The fear of night eating is not rational. One thing should be clear before you read anything else: when you have meals, it does not directly impact your weight gain. Let’s elaborate further.

If skipping breakfast makes you pig-out the entire day, then breakfast is the right choice for you. If you’re always binge-eating at night, then you should monitor your night eating habits. These are all triggers and they’re dependent on your reactions to eating patterns.

Eating At Night Does Not Make You Fat

Many of those opinions were sparked by a University of Massachusetts medical school study that found people who routinely skipped breakfast had a significantly higher incidence of obesity than those who ate eggs and an English muffin. Read more…

PictureFit talks about this topic: Will Eating Before Bed Make You Fat? Eating Late at Night Truth?

To help you monitor your daily food intake, check out one of our meal management bags. This is the Fitmark Box LG, your aid in meal preparation. You don’t have to worry about going overboard with your consumption. This clearly lets you manage your food in an efficient way.

The greatest effect that this is going to have in your eating habits is that it will make you portion everything just right. It’s like a miracle organizer that fits everything into place. So what are you waiting for? For meal management, get the Fitmark Box LG here:

Greatist discusses the meal preparations to get you to last all week. The nicest part about this is just you need only eight ingredients, to get you started.

We’re all busy with our lives and our schedules can’t get any easier. That’s why most of the time we find ourselves at a loss how to juggle our time between life, work and other activities.

This is when we usually don’t have any second to spare to jog or to even cook hearty meals. Stop this trend. You know that you have to do something about it and we’re going to help you out with these healthier meals. It’s time to hit the grocery store and buy these ingredients!

Meal-Prep an Entire Week’s Worth of Dinner With Just 8 Ingredients

There’s nothing worse than coming home after a long day of work with absolutely zero clue as to what you’re having for dinner. That’s when pizza happens for the fourth night in a row. Read more…

The Daily Burn gives us the best ideas for meals to get you some free time. If you want to make healthier choices this year, start now. It won’t require too much of your time. Forget about getting take-out food and prepackaged meals.

With these ideas, you’ll have a home-cooked feast that can last you for a few days. Take note: if you’re trying to save some money, this one’s perfect for you. If you’re not sure you can pull this off, not to worry. We have sneaky tricks to the rescue. It will help make assembling meals feel like a no-brainer. Set yourself up with these foods:

12 Brilliant Meal Prep Ideas to Free Up Your Time

When it comes to healthy eating, preparation is the key to success. (Those Boy Scouts are onto something.) In fact, one study published in the American Journal of Preventative Medicine suggests that spending time on preparing and cooking meals at home is linked with better dietary habits. Read more…

Real Simple gives us their cooking techniques for the whole week meal prep. You’ll never ever have to brainstorm about your meal plans every day. Just to set the right expectations, you’ll need to give up just two hours on a weekend.

But it’s quite a deal, really. What’s two hours if you end up saving a huge amount of time all week long, right? You have to mix and match a stash of these foods so you can create tastier and faster dinners.

It might be impossible for you right now, but trust us, you’ll make it with this plan. Just two hours of your time washing, chopping, and roasting can make a huge difference to the rest of your week.

The 2-Hour Foolproof Plan for a Whole Week of Meals

Think you’ll never win at weeknight meals? Think again. This plan requires a little sacrifice—two hours on a weekend—but the payoff is huge: a mix-and-match stash of building blocks to create easier, faster dinners all week long.Read more…

For a whole week of meal preparation, you got nothing to worry about. The meal management bag, Fitmark Shield LG will do the job for you. It has 5 seal-tight containers that you can utilize for the rest of the week, on a daily basis. You can successfully plan your meals using this one.

If you’re thinking about the freshness of your food, you got two cool packs that’s included in the entire package. It’s totally not a problem. With its features, you can never go wrong with the Fitmark Shield LG.

Moreover, the design is quite convenient for people who want to prioritize convenient and comfort. This one’s portable, lightweight, and easy to carry. Get a glimpse of this meal management bag right here:

Why would you even bother leaving your place to watch a game when you can just make these snacks at home? These recipes came from foodie, Jodie Moreno of What’s Cooking Good Looking.

You can start with Thai Peanut Sweet Potato Skins. These aren’t your usual potato skins in bar menus. What makes this one special is the perfect combination of salty, spicy, and nutty flavors. If you’re having a game night party, you can definitely put this one on your list.

Want something special for dessert? Take a look at the recipe for Salted Dark Chocolate Bark. We know you people like cake and pie just fine. But this one’s just extraordinary. Melt high-quality dark chocolate and simply add hazelnuts, coconut and sesame seeds. You got yourself a classy dessert.

If you want more, check out the rest of the list:

7 Party Foods That Are 10 Times Better Than Sports Bar Grub

Jodi sees your sports bar nachos and frozen taquitos, and she’ll raise you Thai peanut sweet potato skins and veggie-packed lettuce wraps. Just have a look at these seven game-day eats and then try to make dinner of chips and guac. We rest our case. Read more…

Real Simple gives us this awesome guide to making quick super-bowl appetizers. If you’re planning on watching the game with your family or your friends, then the foods here should be on top of your list.

These tasty and delicious snacks will give you the edge. Let’s take the first example here: Guacamole and Chips. The ever favorite and the ever present guac and chips combo. You rely too much on store-bought guacamole. We’ll make sure that you never do that again once you learn how to make the fresh dip.

If you want a wide range of options for your appetizers, we’ve got more. We have recipes for Barbecue Chicken Nachos, Barbecue Meatball Sliders and Sausage Sliders With Spinach and Peppers. This will complete your party!

20 Easy Super Bowl Appetizers

Fueling up for the big game? These tasty snacks will have your football fanatics cheering for more. Read more…

Delish talks about the healthy snacks and appetizers to keep your friends full during the game. You might all be thrilled and feeling all the intensity, so here are list of foods that you can make to make your party even better.

Not fond of zucchini? Well, this one might just change your mind. Deep-fried zucchini sticks are so good you might even want to eat a whole plate. These are great with ranch dressing. Go ahead and pair them both for a winning combo!

How about Sunchoke Chips With Warm Blue-Cheese Dip? Anyone up for rich flavors? This one’s for you if you’re totally into chips and dip. It’s just the perfect snack for a game session.

March Madness Appetizer Recipes

Looking for a slam dunk in the kitchen? These healthy snacks and appetizers will keep you and your friends full during the game. To make it all the way through the playoffs, add even more dips and spreads to your party table. Read more…

If you got left-overs after the big game, stash some using your Fitmark Box SM. Bring it over to a friend’s house. Or you can simply go to work and share it with your co-workers. This meal management bag will ultimately keep your food fresh.

What’s really good about the Fitmark Box SM is that it comes with two seal-tight containers that can practically store your food. It’s safe, durable and tight so you won’t have a hard time carrying those meals with you.

You can even organize your meals in a quicker way, and you got two cool packs to go along with the containers.

Time.com updates us about the best and the healthiest habit: exercise. This is by far, the best measure in preventing chronic diseases like diabetes and cancer. It is reported to be one of the ways to avoid an early death. Taking a look at its numerous benefits, it’s a wonder why we don’t do it every day.

Well, the thing is, we have our hectic schedules to worry about and it’s hard to even put a routine workout into our busy work week. Health experts suggest that an average of 150-minute moderate activity can do the trick. If you’re really pressed for time, then 75 minutes of intense, breathtaking moves each week.

Because of a lot of factors and reasons, it’s not realistic for everyone to do a daily workout. Researchers wanted to find out whether weekend warriors (those who cram on their weekly exercise routine over the weekend)get the same benefits as those who religiously exercise every day. Surprisingly, the new study released in JAMA Internal medicine suggests that frequency does not have a significant effect on longevity.

Why You Don’t Have to Exercise Every Day

Exercise is one of the best ways to avoid chronic diseases like diabetes and cancer, as well as an early death. But it can be tough to squeeze into a schedule: Health experts recommend about 150 minutes of moderate activity, or 75 minutes of vigorous, breath-sapping exercise, each week. Read more…

Shape.com reports that you don’t have to sweat it out every day at the gym just to be healthy. The study emphasizes that working out once or twice a week over the weekend may just give you the same benefits.

The scientists analyzed the data that involved 64,000 adults and discovered that those who were categorized as “active”, including the weekend warriors, had 30 percent less risk of death than those who are living a sedentary lifestyle or those who exercised less. In general, those who are active have better health. The surprising bitis that the frequency does not play a bigger role than what we previously thought.

This leads us to conclusion that you can play with numbers in this game. To get the basic health benefits, you just need to hit the 150 minute mark of moderate workout or 75 minutes of vigorous activity every week. Awesome, isn’t it?

More Proof That Any Exercise Is Better Than No Exercise

Calling all weekend warriors: Exercising once or twice a week, say on the weekends, may give you the same health benefits as if you worked out daily, according to a new study published in the Journal of the American Medical Association. Read more…

ArsTechnica went into the full details how the research team achieved these results. The researchers monitored deaths among the different group levels, focusing on cardiovascular and cancer deaths. They got information about the risk of death for each group, while taking into consideration the other factors such as smoking, illnesses, age, and socioeconomic status.

Moreover, they presented results that reveal the insufficiently active had a 31 percent decrease in mortality, weekend warriors get 30 percent reduced risk, and active people had a 35 percent lower risk.

The authors summarized that even less activity might still offer considerable healthy effects for the body. Working out once or twice a week can provide you those benefits, even if it’s outside the standard physical activity guidelines.

Don’t Have Time To Work Out During The Week? That’s Actually OK

Your workout schedule may have just gotten a lot more flexible: that is, whether you try to fit in a brisk exercise routine every day before dinner or just go big on the weekends after sitting at your 9-to-5 all week—it may not actually matter to your overall health. Read more…

As time is of the essence, here’s POPSUGAR Fitness and their 10-Minute No-Equipment Home Workout, Full Body Exercise. You can include this in your weekend warrior session!

If you want to stay true to your Weekend Warrior status, here’s a good gym companion that can keep up with your busy lifestyle, and hectic schedule.

The Fitmark Namaste Tote is one hell of a bag. This is a gym/travel/Yoga bag. Three functions all rolled into one. It’s the perfect tote for anyone who is always on-the-go. It’s also quite comfortable to carry. More than that, it can totally accommodate the rest of your stuff. Check it out:

Emily Skye gives us tips about the kind of workout that gives her that ultimate body. Would you believe that she doesn’t require endless hours of cardio? The thing is, Skye rarely ever does pure cardio. Most of her workouts are circuits: a combination of high-intensity intervals in weight lifting and body-weight strength exercises.

She says that the most effective way to torch fat is weight lifting. This means that she doesn’t need to do cardio to get her into great shape. If it’s a strength workout, you’re playing with your metabolism here. It continues to burn even up to two days after your session at the gym. This is the best effect that weight-lifting has.

Ladies, we know what you’ll ask next. You’re not going to get all manly. Please believe us. It’s going to take you endless training, food, and supplements before you actually get a form like The Hulk. Skye says it’s not just going to happen accidentally. Deliberate training and diet and supps make you gain a lot of muscle.

Emily Skye Debunks the Biggest Myth About Lifting Weights

Being as fit as Emily Skye doesn’t require hours and hours of cardio. In fact, Skye very rarely does straight-up cardio. The vast majority of her workouts are circuits that combine high-intensity intervals with weight lifting and body-weight strength exercises. Read more…

The Daily Burn has the same opinion about weightlifting. You won’t believe all the conflicting information about it. It’s easy to get viral especially when everyone thinks they’re trainers.Moreover, it gets difficult to sort through fact from fiction. Now, it’s time for you to be well-informed when it comes to debunking various myths so you can be aware the next time you lift those weights.

Top number 1 myth: weights will make you bulk up. Rachel Cosgrove, CSCS, says that women get hesitant in starting a weightlifting program because of this. If you’re not consuming tons of calories, your muscle will only grow to a healthy, normal level that is even beneficial to your metabolism. What it does is that it increases your metabolic system. It’s not easy to grow humongous muscles as what most women think.

In order for you to get a leaner physique, lifting weights and proper nutrition should do the trick. Check out more of these here:

The 8 Biggest Myths About Weightlifting — Debunked

Conflicting information about weightlifting is as easy to come by at the gym as faux tans and tank tops. And when everybody thinks they’re a trainer, it can be hard to separate fact from fiction (hence: the growing field of “broscience”). Read on for the truth about common muscle myths, so you can be better informed next time you head to the weight rack. Read more…

Breaking Muscle discusses the top two myths about women and lifting weights. It’s like no matter how much information we present, this is something that’s similar to an undying folklore. It lives and the stories get passed on to the next person who’s unaware of the truth.

Tip number 1: there’s really no form of training or tool that will change the form of your muscle. It’s really up to genetics to decide that one. Any other exercise is really not going to do the trick. On the other hand, you can change the muscle size and thebody fat levels through training. The most important part in this case is diet. Be as lean as you can be and take note of the things that you put in your body.

Remember, the best thing to do when you’re on a diet is not eating crappy food in the first place. A cheeseburger has 308 calories and you’d have to run for half an hour just to burn those cals. Find out more about these tips here:

2 Myths About Women And Weight Lifting Debunked

It’s long been female gym folklore that to get lean you do high repetitions with a light load to “tone and shape,” while at the same time telling those looking to get bigger that they need to lift heavy. Let’s look at a few misconceptions around this advice. Read more…

Take a look at this interactive video from PictureFit. It tackles: “Should Women Lift Weights? (Women Lifting Heavy Weights – Good or Bad?)”

If you’ve been thinking about weight lifting for quite some time now, then it’s time to get started. But before you do, you might want to check out this great addition to your gym gear.

The Fitmark Envoy Backpack is a good choice because of its capacity to carry your stuff around. Aside from that, you can meal prep ahead of time, which makes it pretty convenient for you especially if you’re always on the go. Check it out here:

Most fitness trends disappear after a month or two, and there are plenty of reasons why this happens. However, if you want something that’s solid and can definitely stand the test of time, check this Tracy Anderson booty workout.

Well and Good shares this routine that totally lifted J.Lo’s butt. Tracy Anderson has been totally cranking it up in the fitness scene since she first began her career. This started with celebrity A-list, Jennifer Lopez.

You’ve done your best with the pulsing and the lifting and with the cardio from the queen’s workouts all week. This doesn’t mean you’ve got time to rest. You have to participate in another booty workout from Tracy. The secret in this part is all about twisting and turning the body in a lot of rotations. This makes your larger muscles fatigued. Then, it leaves the rest of the areas in your butt to do the work.

Try The Butt-Sculpting Workout That Made Tracy Anderson Famous

Tracy Anderson has been fiercely teaching her butt-sculpting workout since she first began her career—which started with none other than Jennifer Lopez. (Clearly, it’s helped Jenny from the block maintain a certain asset for all this time.) Read more…

RedBookMag tells us that in order to sculpt a better rear-end, you’ve got to add this 15-minute workout in your routine. Say hi to Miss New Booty after a couple of sessions.

Office ass literally means the booty that you get after 8-10 hours of sitting at your desk for the entire day. The more you sit, the flatter it’s going to get. How can we make sure this never happens to us, ladies? We can prevent this by doing some small changes to our daily routine. Get up and go. Do something. Get off your ass and walk around the office, even for just a few minutes.

After that, try this super easy circuit training from Australian fitness trainer Emily Skye. Put this into your daily routine and you’ll be surprised with the results. Take note of the routine: 4 sets of each exercise, then rest for 30 seconds between sets.

Sculpt a Tighter, Perkier Butt In Just 15 Minutes

You know what’s a real thing? Office ass. Yep, your ass is literally flattening as you sit at your desk all day. And the more you sit, the flatter it will get. ?? Combat this horrible workplace injustice by making sure you get off your ass and walk around for a few minutes every hour — and then start incorporating this super easy circuit Australian trainer Emily Skye into your daily routine to kiss office ass good-bye. Read more…

Active.com shares these 10 best butt sculpting moves that you can use for sculpting a better butt. How much time do you actually invest in toning or sculpting your booty? We bet that it’s not enough. You might be busy, or your work load’s off the charts. Like a typical hardworker, you’re probably spending a lot of time being glued to your screen.

Remember, your glutes are the largest muscle group. This is something that you can use to your advantage because of its ability to burn calories and boost your metabolism. That is, if you use them frequently. If not, your bum gets problematic. Saggy and depressed, it’s not good to look at right? If that’s the case, then you better do something about it.

These 10 killer moves will turn your backside into a lovable booty. These exercises will work your glutes and the rest of the muscles. The purpose is to tighten and tone your booty and your core muscles.

10 Moves to Sculpt a Better Butt

Pretty much anytime you’re standing on two feet, your glutes and hamstrings are hard at work. Problem is, like most Americans, you’re probably spending more and more time parked on your backside in front of a computer or flatscreen. Read more…

Looking for better gear this year? Check out a wide variety of bags from Fitmark. If you want something that looks stylish and has the right functionality, then it would be worth your time to check this one out.

The Fitmark Athletic Tote is great to use. It’s got just the right compartments to store your gym clothes and your personal items. It’s ready and it can accommodate all of your stuff. Take a look here:

Web MD says that those who switched to this diet lost less brain volume. A study has concluded that for older adults, this kind of eating habit might be even more beneficial for brain health.

Scotland researchers analyzed the brain volume of older adults in a span of three years. The team discovered that those who closely stuck to eating habits similar to Mediterranean countries were less likely to lose brain volume. A Mediterranean diet consists mainly of fruits, vegetables, olive oil, and beans. The results found that the older adults get to retain more brain volume compared to those who did not follow the diet.

The new study implies that the possible mechanism is in preserving brain volume. This is according to Luciano, from the University of Edinburgh. The diet focuses on fruits, vegetables, olive oil, beans, grains, fish, dairy, wine and limited red meat or poultry.

Michelle Luciano, the study’s lead author, says that the research is accumulating data in order to exhibit the protective effects of the diet and its possible impact on normal cognitive decline, dementia, and Alzheimer’s.

More Signs Mediterranean Diet May Boost Your Brain

Researchers in Scotland examined the brain volume of hundreds of older adults over three years. The investigators found that people who more closely followed the eating habits common in Mediterranean countries — lots of fruits, vegetables, olive oil and beans — retained more brain volume compared to those who did not. Read more…

US News says that experts are familiar with the concept of aging: everything declines and that would also mean the brain shrinks and loses cells. This eventually leads to learning and memory problems, according to Luciano.

She included as well that age is one of the biggest factors in volume loss. This factor has the largest effect. The Mediterranean diet was helpful in reducing volume loss. This is something that she finds impressive. The scientist said that there’s no apparent link to fish or meat intake so it may be other components or the diet itself that gives the benefit.

The variety of foods may even preven inflammation and vascular diseases that contribute to shrinkage.

Heather Snyder, the director of medical and scientific operations for the Alzheimer’s Association, explains that this confirms what they’ve witnessed before. Plus, the new data adds more insight about the subject.

More Signs Mediterranean Diet May Boost Your Brain

For the study, Luciano’s group collected dietary information from almost 1,000 Scots, about age 70 and free of dementia. More than half had a brain scan at age 73. The scans measured overall volume, gray matter and the thickness of the cortex — the brain’s outer layer. Read more…

Health Day tells us that after three years, the 401 study participants had another measurement. After gathering other factors like education, diabetes, high blood pressure, or age, they found that a good outcome was observed for those who observed the Mediterranean-style.

Snyder said that one of the study’s strengths involves the fact that the participants were all residents of Scotland. This leads us to the conclusion that it’s likely to have less variation in factors that affect brain health. Furthermore, she adds that overall dietary practices affect cognitive function.

More Signs Mediterranean Diet May Boost Your Brain

The Alzheimer’s Association recommends following the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet, developed by the U.S. National Institutes of Health. The association’s reasoning is that what’s good for the heart is also good for the brain. Read more…

The study authors admit that more research is needed to establish the connection between brain volume retention and the diet. While this is the case, it’s better to have preventive measures ready. Start with a healthy diet, a regular exercise, and manage risk factors like diabetes and hypertension.

Whats cooking gives us a quick guide to their Mediterranean Quinoa Salad Recipe:

Since we’re talking about a certain kind of nutrition strategy, we’ve got a good recommendation for you. If you want to start the year right by sticking with a Mediterranean diet, then this bag is perfect for your needs.

If you take a closer look, it’s got enough compartments to store your snacks. In addition to that, you can actually cook your meals ahead of time, and store them using the meal containers. When you get to they gym, you’ll be assured that what you’re eating is fresh and home-made.